Beat PMS from the Abs Diet for Women - Part 1

I figured people would be interested in what exactly is in this book that is recommended for that time of the month. So I'll add a whole post with the info.

Beat PMS
Popping OTC medication isn't the only thing you can do ot help alleviate the cramps, foul moods, and hunger that come with the fluctuating levels of estrogen and progesterone you experience before your period. Try these easy lifestyle changes that can ease some of the cyclical burden.

>Even more than you usually do on the Abs Diet, focu on eating protein and fiber to keep your blood sugar even, slow your rate of digestion, and resist the urge to overeat. The best foods include whole grains, fruits, and vegetables.

>A University of Massachusetts at Amherst study found that a high intake of calcium and vitamin D decreases the severity of PMS symptoms, plus it prevents PMS from initially developing. The study concluded that women who ate or drank about 1,200 milligrams of calcium and 400 IU of vitamin D daily had significantly lower risk of developing PMS. That's the equivalent of four servings a day of fat-free or low-fat milk, other low-fat dairy producst like yohurt, or fortified orange juice.

>Have the perfect breakfast. It combines vitamin B6 with magnesium (both found in salmon and avocados), two nutrients that have been shown to relieve monthly mood swings. This magical meal also includes cheese, which helps replenish the vitamin D and calcium your period can deplete. And it features fiber: A high-fiber diet has been shown to ease PMS symptoms by expelling excess estrogen. Best, it includes three Powerfoods! Here's the secret recipe.
2 slices 100 percent whole-grain bread, toasted
1 tablespoon low-fat cream cheese
1/4 avocado
1 ounce smoked salmon
Freshly ground pepper
Small handful of alfalfa sprouts or fresh spinach
On one slice of toast, spread the cheese and layer the avocado and fish. Top with the pepper, sprouts, and second slice of toast.
(Note from June - I don't eat fish so I haven't tried this personally)

>You can cut down on period-related migraines and headaches associated with drops in estrogen levels by eliminating foods that tend to trigger them. The most common foods include aged cheeses, processed meats with nitrates, chocolate, excessive caffeine, alcohol (especially red wine), citrus foods, bananas, aspartame, and MSG. Exercise and meditation also seem to help reduce the risk of developing migraines, partly because they reduce stress (a migraine trigger).